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Taco salad vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between taco salad and olive?

  • Taco salad is richer in vitamin B2, vitamin B12, vitamin B5, folate, zinc, and phosphorus, yet olive is richer in iron and copper.
  • Olive's daily need coverage for iron is 27% higher.
  • Olive contains less saturated fat.

We used Fast foods, taco salad and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Taco salad vs Olive infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +550%
Contains more PotassiumPotassium +2525%
Contains more ZincZinc +518.2%
Contains more PhosphorusPhosphorus +2300%
Contains less SodiumSodium -47.6%
Contains more ManganeseManganese +735%
Contains more SeleniumSelenium +144.4%
Contains more IronIron +187%
Contains more CopperCopper +122.1%
~equal in Calcium ~88mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Olive
Olive
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3251.4%
Contains more Vitamin B5Vitamin B5 +4433.3%
Contains more Vitamin B6Vitamin B6 +1122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +126.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Olive DV% diff.
Iron 1.15mg 3.3mg 27%
Copper 0.113mg 0.251mg 15%
Sodium 385mg 735mg 15%
Vitamin B2 0.18mg 0mg 14%
Vitamin B12 0.32µg 0µg 13%
Vitamin B5 0.68mg 0.015mg 13%
Monounsaturated fat 2.606g 7.888g 13%
Fiber 3.2g 13%
Protein 6.68g 0.84g 12%
Vitamin E 1.65mg 11%
Folate 42µg 0µg 11%
Phosphorus 72mg 3mg 10%
Zinc 1.36mg 0.22mg 10%
Saturated fat 3.446g 1.415g 9%
Vitamin B3 1.24mg 0.037mg 8%
Vitamin B6 0.11mg 0.009mg 8%
Cholesterol 22mg 0mg 7%
Potassium 210mg 8mg 6%
Manganese 0.167mg 0.02mg 6%
Magnesium 26mg 4mg 5%
Fats 7.46g 10.68g 5%
Vitamin B1 0.05mg 0.003mg 4%
Choline 23.3mg 10.3mg 2%
Vitamin A 20µg 2%
Selenium 2.2µg 0.9µg 2%
Carbs 11.91g 6.26g 2%
Calories 141kcal 115kcal 1%
Vitamin K 1.4µg 1%
Calcium 97mg 88mg 1%
Vitamin C 1.8mg 0.9mg 1%
Net carbs 11.91g 3.06g N/A
Polyunsaturated fat 0.883g 0.911g 0%
Tryptophan 0.075mg 0%
Threonine 0.254mg 0.026mg 0%
Isoleucine 0.311mg 0.031mg 0%
Leucine 0.549mg 0.05mg 0%
Lysine 0.486mg 0.032mg 0%
Methionine 0.145mg 0.012mg 0%
Phenylalanine 0.277mg 0.029mg 0%
Valine 0.343mg 0.038mg 0%
Histidine 0.201mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +695.2%
Contains more CarbsCarbs +90.3%
Contains more FatsFats +43.2%
Contains more WaterWater +10.6%
Contains more OtherOther +39.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Mono. FatMonounsaturated fat +202.7%
~equal in Polyunsaturated fat ~0.911g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.